Rob Bozovich Marathon Training Journal – Entry 2

The latest in the ongoing saga of Rob and his marathon training … 

Tuesday, January 9.2018 Day 9

I got up “early” and hit the treadmill. The first alarm went off at 4:45 and I was out of bed quickly, although I was sluggish I’m getting ready and was on the mill about 5:05 am. I put in some effort, albeit not my best. I guess an “easy” run within 10 hours of a “hard” run isn’t so easy. I was supposed to do 6 miles but I called it at 5k so I get a shower and get to the airport. Good thing I did because I literally made the plane with 2 minutes to spare. I completed 3.1 miles in 30:50 for an average pace of 9:57 min/mile.

Wednesday, January 10.2018 Day 10

Today was a rest day. Still managed to get over 9,000 steps in with a round of golf.

Thursday, January 11.2018 Day 11

I woke up and wanted to go back to sleep. Sleeping in seemed like a great option. Then I realized that I would be leaving Florida and back in the cold tomorrow. I put on my shorts and went for a run. It was definitely the right decision. I completed 6 miles in 1:00:22 for an average pace of 10:03 min/mile.

Friday, January 12.2018 Day 12

Back in PA and back to the treadmill. 6 miles. Enough said. I completed 6 miles in 57:04 for an average pace of 9:31 min/mile.

Saturday, January 13.2018 Day 13

Went back outside today. Had a little mini-ice beard going. Roads and sidewalks were terrible; icy or snow covered. Nothing was clear. Was just nice to be outside and not dying from sweat. I completed 6.2 miles in 57:38 for an average pace of 9:19 min/mile.

Sunday, January 14.2018 Day 14

Ran outside again today, it was cold (15 degrees) but no wind, perfect running weather. The roads were not great, but the sidewalks were worse. I did feel better today than after any other run inside though. I completed 8.36 miles in 1:18:55 for an average pace of 9:26 min/mile.

Monday, January 15.2018 Day 15

Recorded the podcast early in the morning with John (Episode 105) then went out for my run. Another cold day but I was dressed well so it felt good. I completed miles 6.23 in 56:03 for an average pace of 9:00 min/mile.

Tuesday, January 16.2018 Day 16

Back to the treadmill today. The intervals were different and felt much better. Instead of an even split of 400 on/400 off It called for 600 hard 400 easy. I’m not sure why that felt so much better but it agreed with me. I completed 8 miles in 1:13:33 for an average pace of 9:12 min/mile.

Wednesday, January 17.2018 Day 17

Rest Dayyyyyyyyyy!!!!!!

Thursday, January 18.2018 Day 18

First tempo day completed. It was tougher than expected. I did 1.5-mile warmup at 10 Min/mile pace. Then 6 miles at 8:34 tempo pace (average). The main 6 was completed at about an 8:20 with a few min of walking when I got a cramp. Finished with another mile and half run-walking at a 10:54 average. Total time was 1:22:17, total distance ended up being 9 miles.

Friday, January 19.2018 Day 19

I didn’t log this right away, not much stands out to discuss. It was 21 degrees and sunny so I layered up and went outside for an “easy” 7 miler. I completed 7 miles in 1:07:32 for an average pace of 9:38 min/mile.

Saturday, January 20.2018 Day 20

I had some company today. It was nice to have someone to talk to while in the thick of it. The temps are warming up just slightly, although not for long. It was a blistering 37 today. I completed 6 miles in 57:12 for an average pace of 9:24 min/mile.

Sunday, January 21.2018 Day 21

Solo run again today, the same temp as yesterday but felt different. Yesterday was sunny today was foggy/misty. Felt good while running but you would get a chill if you stopped. Burned through some aggression, thought about opening a coffee shop, not quite sure where that came from. I completed 10 miles in 1:32:40 for an average pace of 9:13 min/mile.

Monday, January 22.2018 Day 22

Day 22 Done. I’ve got the opening scene from grumpy old men on repeat in my head. “We’re having a heat wave, a tropical heat wave…”. 51 degrees and no sleeves! I completed 6.2 miles in 55:57 for an average pace of 9:01 min/mile.

Tuesday, January 23.2018 Day 23

It was another warm(er) day for us (Central PA in January = low 40s). I tossed on a long sleeve shirt, light mittens and so went outside to complete my interval workout. The day called for a 1.5 mile warm up, then 6 sets of 800 hard with a 400 rest, ending with a 1.5 mile cool down. Of the interval workouts I’ve completed, I’d say this is my 2nd favorite, with the 8 x 600s being the best (for me).

I managed to keep the “hard efforts” in the low 7s with two dipping into the high 6s, everything else was high 8 to mid 9s with two rest segments being the exceptions as I actually walked them just to catch my breath after a hard effort. The total time ended up being 1:03:14 with the distance being 7.47.

Wednesday, January 24.2018

I’m getting to like these rest days!

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